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^ my routine is to take a 25-30min hot bath before lifting to really store some heat. doesn't work in the morning after work because i tend to knock myself to sleep at that time. just winged it today. was not as bad as i thought. definitely max at 385 in the morning lift. no sleep between this and the previous wed afternoon workout.

Thur 8:00am
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side


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Thur 4:00pm
Jan 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
365 x5 | 3.2

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 - straight sets

* paused rep top set now at 415x1. wet BW-182.5lb getting closer to my 184 mark.

Sat 8:00am
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the other gym with the 45deg sled. maxd at 4 plates each side

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Sat 3:30pm
Jan 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315,345,385,415x1
315 x1 FS

Daily BW Chin mos
Full ROM - Neutral Grip - Maintenance
- 90lb x2
- BW x10 x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 8.2.
- 765 x10 | 3.3.2.2

* weak on the squats. 415x1 did not go up as easy as the previous days. BW in the 182-184ish this week. did a single FS back up set. the warmup leading to the 415 were very strong. i thought i had the 425 today.
* calf raises with 675 did not cut it anymore. did a warmup 675x10 clustered in 8.2. maxd the smith with 8 plates each side. the top ROM was good. full 3 paused reps. could get 1-2 more but saved energy on the racking back of the bar. i worry more about failing the racking than the actual calf raise. no problem exploding from a paused hold at the bottom and still getting to top ROM.. even with the 765s. calf size 16-1/4 to 16-1/2" max.  i might get to the 17s if i go high rep straight sets of ~ 585x20s.. won't be able to do those daily so il stick to these heavy clustered sets. it works well with the squats too - nothing feels heavy anymore on my back after getting used to 600+lbs doing the calf work.

Mon 6:30am
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - Maintenance
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 x10 | 4.6, 6.4

* another very chilling 39F morning. squats felt surprisingly good. 2nd single already took care of the coordination work but did a 3rd just to make sure. deloading the chins to 20 total reps a day while resting. been doing 40+ reps for the last week daily. will do more dips to counter the upperbody pulls. i don't like the dumbell shoulder press anymore - tires my back a little. il go back to dips and just make sure i don't go crazy volumes and really slow down when i'm doing the first few reps so i don't break anything.


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Mon 3:00pm
Jan 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 - BW182.5lb
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.

* wet BW at 182-184ish. 385x1 got up so explosively, the ROM felt shorter even after a full pause. time for the 425s. 425x1 did not give me any issues. will go with this 425 top set and a 385 multi back up on a strong day. was expecting to be in the 183-184 dry BW but too much liquids (whey.caseins) from the last few days to clean me up, also dried me out. still on a higher carb (brown rice) intake ~ 150ish g/day. i'm usually in the sub 30g carb when i'm maintaining my weight / leaness. next goal - 440 at 186BW
* plan to skip the 765s did not work. the 675 was not enough. did half the volume at x5 reps.

Wed 7:30am
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405 x10 x10 - used shoulder supported leg press. maxd at 405. resting upperback

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Wed 4:30pm
Jan 9, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x4 | 2.2

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 400 x10 x10 - max the seated leg press machine for recover / blood flow work.

* body is very strong, mind is weak - the way the 385 went up, i should have done 435s already. the 385 back up sets also were also explosive without any noticeable torso bending. wet BW stable at 182. i've lifted 425s before at low 170s BW but those are not daily repeatable lifts - those are peak lifts. at a dry 172-174lb during the lift, i could be at a quick 176-178 after i get rehydrated again.
* need to alter diet again as i'm stable now at 182s. i still follow a 2 meal / day schedule eaten at post workouts. i will keep the fasting type cycle but will get caloric excess from more fish fats. carb intake at bulking will stay at ~ 200g per day from 4 cups of boiled brown rice. (1 cup is 45g.. a plate.. lol). at 184-186BW, i should be mentally ready to go for 200kg daily.
* figured out the best way to unhinge myself from the smith machine after a heavy set of 765s.. twist the traps up and out.. bending knees to create the separation is a pain.

what's your time-under tension on those heavy calf raises? i wonder if it's worthwhile including heavy holds as assistance work for squats, leaving aside the calf raise part.

~ 10 secs. IMO, it works better if you have some form of dynamic going, even with an 8" ROM.. 

Thur 8:00am
Jan 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 365x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 8x45lb x10 x10 - used the company gym with the 45deg sled. maxd at 4 plates each side

* no sleep since 3pm yesterday.

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Thur 4:30pm
Jan 10, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1
385 x0 | skipped. sleep deprived. lifted 8am this morning without sleep since 3pm yesterday. got 5-6hr day time sleep. 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 675 x10

* 425x1 went up but felt 15lbs heavier. good that i can still get it on my weak-sleep deprived work day. need to take it easy tmrw or get decent 1-2hr nap at midnight tonight. i'l get pinned by this weight tmrw if i don't sleep enough. food and everything else is doing well.

Sat 6:30am
Jan 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x10 x10 - leg press

* gym was very cold again this morning. got some nap but did not feel strong at all.

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Sat 2:30pm
Jan 12, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 6
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x10 x10 - leg press for volume work without tiring back

* did the squats outside the rack. 3rd work night and supposed to be a weak day for me. the 45-90min midnight nap between the workouts is working well. this is consecutive day #6 for the 425s at BW 182-184ish. i can move the 435 on days like this. even a 3rd paused rep of 385 was possible.
* i'l go for 186BW for Quarter1 2013 and hopefully still get a 435-445 daily top single. 455 at 188BW by Q1-Q2.

Mon 6:00am
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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Mon 3:30pm
Jan 14, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 7
385 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10 x10

Dip
Full ROM - Shoulder Width
- BW x20

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x20  - leg press for volume work without tiring back

* all the requirements for the 425s are there again. strong post workout meal on previous lift, 315 singles in the morning. good 1.5-2 hr nap before the 2nd workout and BW  at 184ish. 425x1 outside the rack went up like routine. 385 doubles was also not a problem either. il go for x3 when my BW gets to 186. il go for a 315-365-405-435-405 daily  paused reps at that weight too.

Wed 6:00am
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315 x1 x1 x1

Chin
Full ROM - Neutral Grip - BW pull to sternum
- BW x10

Dip
Full ROM - Shoulder Width
- BW x10

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 405lb x20 - leg press

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Wed 3:30pm
Jan 16, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 385x10s
315,345,385,425x1 | 425s Day 9, BW 184.8lb (updated 011613)
405 x2 x2 

Chins
Full ROM - Neutral Grip - Maintenance
- BW x10

Dip
Full ROM - Shoulder Width
- BW x30

Daily Calf Raise Smith - paused reps top/bottom holds - Maintenance
Heavy -  Low Sets / High Volume - Clustered Reps
- 675 x10 | 6.4
- 765 x5 | 3.2.
- 405 x0  - leg press for volume work without tiring back.. skipped

* BW not at 186 yet. 385 felt very explosive and a 435 would have been possible the way the 425 concentric went up smoothly and explosively. not mentally prepared to use 435 daily if i'm not at least 186-188lb big. i might not recover on a daily basis if i overexert myself. did 405 doubles instead and was able to get 2 back up paused sets. slowly but surely adding weight to the bar.
* i'm on a day shift schedule for this and next week. i might not fatigue on the fri-sat as my sleep time will be consistent. need to do more doubles of the 405s and eat strong afterwards. the 765 calf raises is getting to be routine too. no issues here and nothing tiring/hurting. il keep it like this and add more leg press x20s when im feeling stronger.